Of which 18.3 g sugars and 4.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Fiber (apple)
Allergens tree nuts, celery, mustard
Chicken salad with green apple
Sweet, tangy and crunchy — a combination that always surprises.
Ingredients
- 2 handfuls of mixed lettuce and arugula (60 g / 2 oz)
- 300 g (10½ oz) cooked chicken breast — flaked
- 1 green apple (150 g / 5½ oz) — thinly sliced
- 2 stalks celery (60 g / 2 oz) — cut into pieces
- 1 carrot (50 g / 1¾ oz) — grated
- 2 tbsp walnuts or almonds (20 g / ¾ oz) — optional
- 15 g (½ oz) raisins — optional
- 3 tbsp olive oil (30 g / 1 oz)
- 1 tbsp apple cider vinegar (15 g / ½ oz)
- 1 tsp Dijon mustard (5 g)
- 1 lemon, juice only (10 g)
- 1 tsp honey (5 g) — optional
- salt and pepper, to taste
Method
- Cut the cooked chicken breast into strips or shred it with two forks.
- Thinly slice the green apple or cut it into matchsticks, cut the celery into small pieces and grate the carrot.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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